Homework 1 Tony Jeffries
How to Hit The Bag like a Pro - Use These Drills
Main homework. Pick one drill, not the whole list at once.
Open on YouTube ↗
Future focus
Bag work with purpose
In 9 months
Bag month turns the heavy bag from a punch dump into a technical tool. Every round needs a job: distance, rhythm, defence, reset or conditioning that keeps boxing shape.
What
Bag work with purpose
Bag rounds with a job: distance, combination, defence, reset, rhythm or conditioning without losing boxing shape.
How
How to use it
Coaches can prescribe one focus per round, use pauses and checkpoints, then add double-end or timing bag work where appropriate.
Monthly pathway
Current, next and last focus
Start with the active block, look ahead to the next one, then keep last month as a reference rather than the first card.
Why it matters
The bag gives feedback only if the boxer gives the round a purpose.
A heavy bag lets bad habits hide. Purposeful bag work makes the bag a coach, not just something to hit.
The KB bag-work clips show useful round structures: specific drills, timing bags, smart volume and clear resets.
For juniors, the bag should build control and confidence, not wild power. For adults, it is where technical habits survive fatigue.
Coaches will be watching feet, guard and breathing between punches, because the bag will not punish bad habits by itself.
Video homework
Watch before or after class
Use these clips before class or as a reminder afterwards. Each one also opens on YouTube if you want to save it.
Homework 2 Tony Jeffries
How to Use Double End Bag | Beginners Tutorial
Good reminder that bag work can train timing and accuracy, not just power.
Open on YouTube ↗ Homework 3 Tony Jeffries
5 Double End Bag Drills by Olympic Boxer
Coach reference for controlled timing drills.
Open on YouTube ↗ Homework 4 My Boxing Coach
Work Harder AND Smarter - 10 Minute Boxing Bag Workout
Use for round structure and intent.
Open on YouTube ↗Fighters to study
Do not copy the whole fighter. Copy the useful detail.
Gennady Golovkin
Heavy bag pressure with balance and punch selection.
Notice the feet and guard between punches.
Study video ↗Manny Pacquiao
Fast bag work built from rhythm and foot movement.
Look for exits and angles, not just hand speed.
Study video ↗Anthony Joshua
Structured training rounds and disciplined output.
Study round purpose and recovery.
Study video ↗Floyd Mayweather Jr
Accuracy and rhythm on bags without losing composure.
Watch the relaxed shoulders.
Study video ↗What classes will feel like
The month builds in layers
Week 1
One job per round
Distance round, jab round, defence round and reset round.
Week 2
Add combinations
Short realistic sequences with a pause after the finish.
Week 3
Add rhythm
Change pace and target while keeping guard and feet honest.
Week 4
Add conditioning carefully
Work-rate rounds where technique standards stay visible when tired.
Example drills
Drills coaches may use this month
All levels
Purpose card round
Coach gives each bag station one job: jab, body-head, exit or defence.
No random punching. If the boxer forgets the job, pause and reset.
Beginners
Three-shot max
No more than three punches before a guard reset and step.
This prevents beginners hiding bad stance inside long flurries.
Intermediate
Bag talks back
After every combination, boxer must block, slip or step as if a return punch came back.
The bag does not hit back, so the coach must build the return into the round.
All levels
Timed quality round
Short interval round with one technical cue scored by the coach.
Fatigue is not permission to lose shape.
Member note
Bring this into the gym.
Do not ask how hard you hit the bag. Ask what the round was meant to improve.
Check timetable